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Uncommon WOD – 072415

07.23.2015

CrossFit 1.0
A.
Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters
15 Box Jumps

 

CrossFit 2.0
A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes

B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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